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Build Strength by Using Bodyweights: Biceps and Forearms

Purpose: Bodyweight exercises may improve strength, joint mobility, and cardiovascular health.

Background

Please review the WavyFields topic “Build Strength by Using Bodyweights” for a detailed Background section about bodyweights.

Practice: These bodyweight exercises may help someone to build strength of the biceps and forearms muscles.

These bodyweight exercises work many more muscles than the muscle groups listed. The muscle group names that are listed next to each exercise are the main muscles that are emphasized by the exercise.

Let Me Ins

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  • Muscles: Lats, biceps, forearms, rear deltoids.

  • Difficulty: 1-4.

  • Perform: For this exercise, a sturdy object, such as a door, will be needed to support the weight of the body. Face the outer, side edge of an open door. Grab the doorknobs on each side with the hands. Place the feet on each side of the door with the heels directly aligned below the doorknobs. Bend at the knees and then lean back until the arms are straight. Keep the spine straight and thighs locked at a 90-degree angle as the chest is pulled forward until it touches the outer, side edge of the door. Squeeze the shoulder blades together and then lower the body back down slowly.

  • Pointers: N/A.

  • Decrease difficulty: Decrease difficulty by placing the feet farther away from the door. The farther back the feet are from the door, the less difficult the exercise will be.

  • Increase difficulty: Increase difficulty by placing the feet closer to the door. The closer the feet are to the door, the more difficult the exercise will be.

  • Variation: Holding each doorknob with the palms facing down will put more emphasis on the outside of the forearms. Holding each doorknob with the palms facing up, will put more focus on the inside of the forearms.

  • Video Demonstration:

Inverted Row Pull Ups

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  • Muscles: Lats, biceps, forearms, rear deltoids.

  • Difficulty: 2-4.

  • Perform: For this exercise, a sturdy object, such as a table, will be needed to support the weight of the body. Lie on the back underneath the table with the chest directly underneath the outer edge of the table. The outer edge of the table should be about arm’s length above the body. Keep the hands shoulder-width apart and reach up to grab the surface with palms facing the feet. Pull the chest to the surface and squeeze the shoulder blades together. Only the heels should remain on the ground. Slowly lower the body back down to the starting position.

  • Pointers: N/A.

  • Decrease difficulty: N/A.

  • Increase difficulty: Increase difficulty by placing feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.

  • Variation: Holding onto the outer edge of the table with a wider grip will put more emphasis on the lats. Holding onto the outer edge of the table with a narrower grip will put more emphasis on the biceps.

  • Video Demonstration:

Pull Ups

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  • Muscles: lats, biceps, forearms.

  • Difficulty: 2-4.

  • Perform: For this exercise, a sturdy object, such as a pull-up bar or top of a door, will be needed to support the weight of the body. For this practice, a door will be used as an example. Place a towel or door stop under the door to prevent it from swinging shut. Then, place a towel on the top of the door to serve as a cushion for the hands. Now, grab the top of the door while keeping the hands shoulder-width apart. Bend the knees and allow the body to hang along the door. Then, pull the body up until the chin is over the top of the door. Lower the body down slowly until the elbows are straight.

  • Pointers: N/A.

  • Decrease difficulty: Decrease difficulty by standing on a chair with knees bent and use the legs to slightly assist the action of pulling the body up.

  • Increase difficulty: Increase difficulty by pulling the body up until the sternum is over the top of the door.

  • Variation: Holding the top of the door with a wider grip will put more emphasis on the lats. Holding the top of the door with a narrower grip will put more emphasis on the biceps.

  • Video Demonstration:

Curls

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  • Muscles: Biceps, forearms.

  • Difficulty: 1-4.

  • Perform:  For this exercise, a heavy household item, such as a backpack or bag of books, will be needed. Stand with feet shoulder-width apart, chest out, and shoulders back and down. Now, keep the elbows in place along the side of your body, just above the hips, and curl the heavy household item towards the shoulders.

  • Pointers: Keep elbows slightly bent throughout the movement.

  • Decrease difficulty: Decrease difficulty by using a lighter item.

  • Increase difficulty: Increase difficulty by using a heavier item.

  • Variation: N/A.

  • Video Demonstration:

Resources: Below are additional resources that may help someone to build strength by using bodyweights.

Books

  • You Are Your Own Gym: The Bible of Bodyweight Exercises by Mark Lauren and Joshua Clark

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Websites

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WavyFields Related Topics​​

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